Mal

M40

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Recent Blogs
...	Oct 2008
stuff	Jan 2008
Stars n bananas	Jan 2008
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Recent Training
5th May	General	9.6mi	1:34:47
30th Apr	General	5.4mi	1:04:45
28th Apr	General	3mi	1:04:53
23rd Apr	General	7.4mi	1:18:26
22nd Apr	General	1.2mi	29:22

12 Month Benchmarks	Run	Bike
Mile	7:35	2:37
5k	24:47	9:49
5mi	42:52	27:51
10k	53:52	1:28:02

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2012	2013	2014	2017	PB	WB
5km	9				20:21 63.15	20:55 61.43	19:20 66.47	22:09 58.01			19:20 6:13/mi	66.47
7.8km	1								54:00 37.56		54:00 11:13/mi	37.56
5mi	3								33:26 63.04		33:26 6:41/mi	63.04
10km	21	41:34 63.51	40:47 64.73	41:51 63.08	43:30 60.69			45:43 57.75	39:41 66.53	41:36 63.67	39:41 6:23/mi	66.53
8mi	1						57:12 60.39				57:12 7:09/mi	60.39
10mi	2								1:08:42 63.68		1:08:42 6:52/mi	63.68
13.1mi	10		1:28:56 65.19	1:28:16 65.68	1:42:25 56.61		1:34:29 61.36	1:40:01 57.97	1:27:11 66.50		1:27:11 6:39/mi	66.50
20mi	1								2:33:25 59.42		2:33:25 7:40/mi	59.42
26.2mi	5			3:39:00 55.51			3:34:50 56.58		3:18:50 61.14		3:18:50 7:35/mi	61.14
38mi	1								7:08:00 45.07		7:08:00 11:16/mi	45.07
100km	1								16:21:00 36.29		16:21:00 15:47/mi	36.29

2017		Result	WAVA	Distance
12 Feb	Harrow Hill 10K SB	41:36	63.67	10km
2016		Result	WAVA	Distance
14 May	Arun River Marathon		0.00	26.6mi
14 Feb	Harrow Hill 10k		0.00	10km
31 Jan	Dark Star River Marathon		0.00	26.2mi
2015		Result	WAVA	Distance
15 Nov	Brighton 10k		0.00	10km
18 Oct	Steepdown Challenge		0.00	8km
11 Oct	Hickstead Gallop - WSFRL		0.00	7.75km
27 Sep	Barns Green Half Marathon		0.00	13.1mi
16 May	Arun River Marathon		0.00	26.6mi
26 Apr	London Marathon		0.00	26.2mi
15 Mar	Silverstone Half Marathon		0.00	13.1mi
15 Feb	Harrow Hill 10k		0.00	10km
8 Feb	Wokingham Half Marathon		0.00	13.1mi
25 Jan	The Dark Star River Marathon		0.00	28.2mi
1 Jan	Hangover 5 - WSFRL		0.00	5mi
2014		Result	WAVA	Distance
7 Dec	Downland Devil		0.00	9mi
30 Nov	Crowborough 10K		0.00	10km
16 Nov	Brighton 10k	39:50	66.30	10km
19 Oct	Tenkay Steepdown Challenge - WSFRL		0.00	5mi
12 Oct	Hickstead Gallop - WSFRL PB	54:00	37.56	7.75km
11 Oct	Horsham parkrun		0.00	5km
5 Oct	Downslink Ultra PB	7:08:00	45.07	38mi
28 Sep	Barns Green Half Marathon	1:34:56	61.07	13.1mi
27 Sep	Horsham parkrun		0.00	5km
20 Sep	Horsham parkrun		0.00	5km
13 Sep	Jungfrau Marathon	4:21:35	46.47	26.2mi
6 Sep	Horsham parkrun #1		0.00	5km
24 Aug	Newick Will Page 10k Road Race	41:40	63.39	10km
17 Aug	Tilgate 5 Mile Fun Run (Crawley Saints & Sinners WSFRL) PB	33:26	63.04	5mi
19 Jul	Race to the Stones 100k PB	16:21:00	36.29	100km
1 Jun	Worthing 10K PB	39:41	66.53	10km
25 May	The Rye 10 PB	1:08:42	63.68	10mi
18 May	Horsham 10k	42:12	62.56	10km
11 May	Portslade HedgeHoppers	37:29	56.20	5mi
4 May	Mid Sussex Haywards Heath 10 mile	1:09:42	62.77	10mi
13 Apr	London Marathon PB	3:18:50	61.14	26.2mi
23 Mar	Hangover 5	36:43	57.38	5mi
9 Mar	Worthing 20 PB	2:33:25	59.42	20mi
2 Mar	Reading Half Marathon PB	1:27:11	66.50	13.1mi
9 Feb	Wokingham Half Marathon (CANCELLED)		0.00	13.1mi
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon SB	1:40:01	57.97	13.1mi
28 Jul	Wimbledon Common Half Marathon	1:44:34	55.44	13.1mi
7 Jul	Regents Park 10k SB	45:43	57.75	10km
29 Jun	Richmond Parkrun SB	22:09	58.01	5km
27 Apr	Richmond Parkrun	22:20	57.54	5km
6 Apr	Old Deer Park Parkrun	23:47	54.03	5km
2012		Result	WAVA	Distance
18 Nov	Luton Marathon SB	3:34:50	56.58	26.2mi
14 Oct	Oxford Half Marathon SB	1:34:29	61.36	13.1mi
15 Sep	Richmond Parkrun PB	19:20	66.47	5km
9 Sep	Jungfrau Marathon	4:51:15	41.74	26.2mi
1 Sep	Richmond Parkrun	19:38	65.45	5km
1 Apr	Kingston Breakfast Run - 8mile PB	57:12	60.39	8mi
2010		Result	WAVA	Distance
14 Aug	Bushy parkrun SB	20:55	61.43	5km
7 Aug	Bushy parkrun	21:25	60.00	5km
2009		Result	WAVA	Distance
14 Nov	Bushy Park Time trial SB	20:21	63.14	5km
12 Sep	Bushy Parkrun	20:53	61.53	5km
29 Mar	Reading Half Marathon SB	1:42:25	56.61	13.1mi
1 Mar	Mornington Chasers Winter 10k Series - March	44:30	59.33	10km
1 Feb	Mornington Chasers Winter 10k Series - February SB	43:30	60.69	10km
4 Jan	Mornington Chasers Winter 10k Series - January	47:58	55.04	10km
2008		Result	WAVA	Distance
2 Nov	Mornington Chasers Winter 10k Series - November	47:15	55.87	10km
14 Sep	Bristol Half Marathon	1:46:21	54.51	13.1mi
6 Sep	Regent's Park Summer Series - Race 6	44:55	58.78	10km
2 Aug	Regent's Park Summer Series - Race 5	43:55	60.11	10km
5 Jul	Regent's Park Summer Series - Race 4	42:40	61.88	10km
25 May	Edinburgh Marathon SB	3:39:00	55.51	26.2mi
2 Mar	Reading Half Marathon SB	1:28:16	65.68	13.1mi
6 Jan	The Regent's Park Winter 10k Series - race 4 SB	41:51	63.08	10km
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon	1:33:52	61.76	13.1mi
1 Sep	The Regent's Park Summer Series - race 6	43:59	60.02	10km
7 Jul	The Regent's Park Summer Series - race 4 SB	40:47	64.73	10km
5 May	The Regent's Park Summer Series - race 2	40:51	64.63	10km
25 Mar	Reading Half Marathon SB	1:28:56	65.19	13.1mi
4 Feb	Regents Park Winter 10k Series - Race 5	42:17	62.44	10km
7 Jan	Regents Park Winter 10k Series - Race 4	43:13	61.09	10km
2006		Result	WAVA	Distance
2 Sep	The Regents Park Summer 10k Series - Race 6 SB	41:34	63.51	10km
1 Jul	The Regents Park Summer 10k Series - Race 4	43:15	61.04	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	8	0	0	0	0	0	0	0	0	0	0	8
2024	8	3	21	57	10	0	0	0	0	0	0	0	98
2023	1	0	0	6	8	9	4	5	5	21	16	3	78
2023	0	2	3	0	6	0	0	13	16	16	12	0	69
2023	0	0	0	0	12	0	0	3	15	0	4	0	34
2022	0	0	0	0	0	0	0	3	0	8	1	6	17
2022	42	44	14	32	15	46	27	9	27	3	0	0	259
2022	0	0	0	83	262	9	18	96	27	1	0	0	496
2021	74	113	123	74	2	1	12	16	53	16	10	0	495
2021	0	0	70	274	111	178	108	130	24	0	4	0	898
2020	3	17	28	34	33	34	71	46	50	108	166	77	668
2020	0	8	4	86	416	214	227	219	202	39	0	0	1413
2019	88	60	78	90	96	75	59	50	72	45	69	67	851
2019	367	238	618	431	652	466	714	614	851	344	0	0	5294
2018	54	24	75	34	40	53	41	29	57	49	25	50	530
2018	402	297	234	366	496	558	588	734	622	567	553	429	5846
2017	0	0	7	67	100	76	73	55	57	58	31	25	548
2017	0	0	84	291	377	161	415	387	364	396	353	204	3031
2009	6	6	6	0	0	0	0	0	3	0	0	0	22
2008	111	87	13	0	26	0	6	22	19	0	6	0	291
2008	17	19	0	9	0	0	0	0	0	0	0	0	45
2007	48	85	92	28	26	12	40	49	97	56	77	85	694
2007	0	0	0	0	0	0	0	0	6	0	18	8	32
2006	0	0	0	0	0	0	6	31	9	8	20	27	102
2006	0	0	0	0	0	0	42	0	0	0	4	0	46

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	5.1mi, 49:49 Run - General 1) 1km - 6:36(6:36/km) 102cal 9.1/0kmph 2) 1km - 6:11(6:11/km) 99cal 9.7/0kmph 3) 1km - 6:00(6:00/km) 97cal 10.01/0kmph 4) 1km - 5:59(5:59/km) 98cal 10.04/0kmph 5) 1km - 6:07(6:07/km) 101cal 9.8/0kmph 6) 1km - 6:00(6:00/km) 99cal 10.02/0kmph 7) 1km - 6:11(6:11/km) 99cal 9.69/0kmph 8) 1km - 5:50(5:50/km) 98cal 10.28/0kmph 9) 0.15km - 55(6:16/km) 15cal 9.57/0kmph Add a comment	-	-	6.6mi, 1:10:08 Run - General 1) 1km - 6:11(6:11/km) 99cal 9.71/0kmph 2) 1km - 5:50(5:50/km) 100cal 10.27/0kmph 3) 1km - 6:23(6:23/km) 100cal 9.41/0kmph 4) 1km - 6:35(6:35/km) 101cal 9.12/0kmph 5) 1km - 6:27(6:27/km) 100cal 9.31/0kmph 6) 1km - 6:40(6:40/km) 99cal 9/0kmph 7) 1km - 7:01(7:01/km) 99cal 8.55/0kmph 8) 1km - 7:02(7:02/km) 99cal 8.52/0kmph 9) 1km - 7:00(7:00/km) 101cal 8.58/0kmph 10) 1km - 6:40(6:40/km) 100cal 9/0kmph 11) 0.65km - 4:20(6:41/km) 64cal 8.98/0kmph Add a comment	-	-
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
1.2mi, 30:06 Run - General 1) 1km - 16:32(16:32/km) 61cal 3.63/0kmph 2) 0.92km - 13:34(14:40/km) 59cal 4.09/0kmph Add a comment	3.4mi, 1:35:43 Run - General 1) 1km - 15:04(15:04/km) 65cal 3.99/0kmph 2) 1km - 21:42(21:42/km) 58cal 2.76/0kmph 3) 1km - 17:18(17:18/km) 65cal 3.47/0kmph 4) 1km - 16:40(16:40/km) 64cal 3.6/0kmph 5) 1km - 19:26(19:26/km) 54cal 3.09/0kmph 6) 0.39km - 5:33(14:18/km) 26cal 4.19/0kmph Add a comment 3.1mi, 25:53 Run - General 1) 1km - 5:41(5:41/km) 96cal 10.56/0kmph 2) 1km - 5:16(5:16/km) 97cal 11.38/0kmph 3) 1km - 5:06(5:06/km) 97cal 11.77/0kmph 4) 1km - 5:18(5:18/km) 96cal 11.31/0kmph 5) 0.95km - 4:32(4:47/km) 94cal 12.56/0kmph Add a comment	1.9mi, 55:56 Run - General 1) 1km - 18:14(18:14/km) 58cal 3.29/0kmph 2) 1km - 23:35(23:35/km) 48cal 2.54/0kmph 3) 0.99km - 14:07(14:15/km) 67cal 4.21/0kmph Add a comment 1.4mi, 46:36 Run - General 1) 1km - 18:02(18:02/km) 57cal 3.33/0kmph 2) 1km - 24:58(24:58/km) 17cal 2.4/0kmph 3) 0.19km - 3:36(19:08/km) 5cal 3.14/0kmph Add a comment	1.2mi, 29:22 Run - General 1) 1km - 15:12(15:12/km) 67cal 3.95/0kmph 2) 0.93km - 14:10(15:17/km) 64cal 3.93/0kmph Add a comment	7.4mi, 1:18:26 Run - General 1) 1km - 6:53(6:53/km) 95cal 8.71/0kmph 2) 1km - 6:29(6:29/km) 92cal 9.25/0kmph 3) 1km - 6:31(6:31/km) 99cal 9.21/0kmph 4) 1km - 6:21(6:21/km) 98cal 9.45/0kmph 5) 1km - 6:07(6:07/km) 101cal 9.81/0kmph 6) 1km - 6:47(6:47/km) 95cal 8.85/0kmph 7) 1km - 6:27(6:27/km) 99cal 9.29/0kmph 8) 1km - 6:32(6:32/km) 99cal 9.18/0kmph 9) 1km - 6:14(6:14/km) 99cal 9.63/0kmph 10) 1km - 7:02(7:02/km) 92cal 8.53/0kmph 11) 1km - 6:42(6:42/km) 100cal 8.95/0kmph 12) 0.96km - 6:20(6:34/km) 97cal 9.13/0kmph Add a comment	-	-
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
-	-	3mi, 1:04:53 Run - General 1) 1km - 12:48(12:48/km) 68cal 4.69/0kmph 2) 1km - 13:26(13:26/km) 69cal 4.47/0kmph 3) 1km - 16:10(16:10/km) 64cal 3.71/0kmph 4) 1km - 12:33(12:33/km) 70cal 4.78/0kmph 5) 0.81km - 9:56(12:12/km) 56cal 4.92/0kmph Add a comment	-	5.4mi, 1:04:45 Run - General 1) 1km - 7:10(7:10/km) 90cal 8.37/0kmph 2) 1km - 7:32(7:32/km) 88cal 7.96/0kmph 3) 1km - 6:53(6:53/km) 97cal 8.71/0kmph 4) 1km - 7:15(7:15/km) 95cal 8.28/0kmph 5) 1km - 8:12(8:12/km) 79cal 7.32/0kmph 6) 1km - 8:01(8:01/km) 81cal 7.48/0kmph 7) 1km - 8:22(8:22/km) 76cal 7.18/0kmph 8) 1km - 7:16(7:16/km) 90cal 8.25/0kmph 9) 0.63km - 4:03(6:23/km) 62cal 9.4/0kmph Add a comment	-	-
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
-	-	9.6mi, 1:34:47 Run - General 1) 1km - 5:25(5:25/km) 136/154bpm [736b/km] 79cal 11.09/0kmph 2) 1km - 5:36(5:36/km) 146/157bpm [819b/km] 92cal 10.7/0kmph 3) 1km - 6:01(6:01/km) 156/161bpm [940b/km] 105cal 9.96/0kmph 4) 1km - 5:49(5:49/km) 155/161bpm [901b/km] 101cal 10.32/0kmph 5) 1km - 5:33(5:33/km) 151/158bpm [839b/km] 92cal 10.8/0kmph 6) 1km - 6:12(6:12/km) 152/157bpm [942b/km] 104cal 9.68/0kmph 7) 1km - 6:37(6:37/km) 165/188bpm [1092b/km] 123cal 9.07/0kmph 8) 1km - 6:26(6:26/km) 168/188bpm [1080b/km] 126cal 9.33/0kmph 9) 1km - 6:05(6:05/km) 152/160bpm [924b/km] 100cal 9.87/0kmph 10) 1km - 6:37(6:37/km) 153/159bpm [1013b/km] 110cal 9.06/0kmph 11) 1km - 6:31(6:31/km) 154/161bpm [1003b/km] 108cal 9.21/0kmph 12) 1km - 6:13(6:13/km) 151/158bpm [938b/km] 93cal 9.66/0kmph 13) 1km - 6:24(6:24/km) 146/153bpm [934b/km] 79cal 9.37/0kmph 14) 1km - 6:18(6:18/km) 151/156bpm [952b/km] 92cal 9.51/0kmph 15) 1km - 6:31(6:31/km) 155/160bpm [1010b/km] 107cal 9.21/0kmph 16) 0.44km - 2:29(5:39/km) 159/170bpm [899b/km] 42cal 10.61/0kmph Add a comment	-	-	-	-

Mal

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